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High Intensity No Equipment Workout

This no equipment workout is a killer. Although I call it “High Intensity” it can be modified for all fitness levels. Push yourself to do as many reps and sets that you can do. If you can’t do as many as I do, that’s okay! Simply write down how many you did and work to improve.

Remember if you have trouble with your knees, do the movements without the jumps. If you have to come on your knees for the push ups at first, FINE. Safety first, do not compromise form.

No Equipment Workout

No Equipment Workout Breakdown

Start off with warm up 30 seconds for each of these exercises.
1. Jogging in place
2. Jumping jacks
3. Jumping lunges
4. Pushups
Try to do the warm up exercise 3 or 4 more times
 Circuit 1
1. 4 slow push ups (10 sec down 10 seconds up)
2. 10 regular push-ups
3. 10 tension rep push-ups (keep elbows slightly bent)
Do this 3 more times

Circuit 2
1. 10 squat jumps
2. Run 20yards (or sprint  in place for 15 seconds)
3.  10 squat jumps
Do it three times

Circuit 3
1. 10 lunges (tension rep pulses )
2. Hold the lunge ten sec
Repeat 3 times
Switch legs do the same thing 4 times total

Circuit 4
1. 10 Half squats
2. Walking lunges 20 yards
3. 10half squats
Do 3 more times

Circuit 5
1. Sprint 20 yards (or in sprint place 15 seconds)
2. 10 Turkish get ups
3. Sprint 20 yards
4. Reverse crunches
Repeat 3more times

Watch what I do…



Here are some 30 minute Workouts you might enjoy:

[the-post-grid id=”5279″ title=”30 Minute Workout”]

6 thoughts on “High Intensity No Equipment Workout”

  1. Mitchell - Home Fitness Manual says:


    Great routine. If you’re looking for a workout to kick your butt, this will do it. Beginners should learn the how to properly do lunges before attempting the alternating jump versions, I’ve seen bad things happen to good people. Thanks for the post.


  2. Amy Carson says:

    Hi, Kim!

    What a great workout–Thanks for posting! I found your video on youtube and just tried it now–I only did half of the reps for some of the exercises and I can tell that I’ll be feeling it tomorrow.

    I’m a long-term traveler and have always had difficulty keeping in top shape while on the road (I run whenever I can, but find it hard to keep up my 6x/week yoga schedule). I’m going to South America in the spring and decided to get proactive about staying in shape this time, so I’m compiling resources that will help me, including workout videos like yours.

    I’m planning on doing a series of blog entries on staying healthy and fit on the road, and I would love to include some of your workouts, and maybe some tips from you in the future. Is that something you’d be interested in?

    1. Kimf says:

      Thank you so much! I am glad you found me. keep me updated on how you did with the workout.

  3. Jenni says:

    Hello Kim, nice to meet you. I just by chance found your video and website via Youtube! I cannot wait to do this workout. I love a good circuit workout to get the body working and burn fat tone muscle!

  4. Jenni says:

    Hello again, GREAT WORKOUT I LOVED. Its was hard but hard I like gets the body going. I finished in 22.77 but I did change two things. Like the 10 turkish get ups instead I did the reverse push up on the dip station and knee up too! I am going to add this to weekly workout. Can’t wait for your others workout. THANK YOU KIM x

    1. antonia says:

      hooow did you manage to do that so fast – the warmup takes already 10 minutes and 12 minutes for the rest.. wow it took me almost 1 hour (i thinkn about 55 minutes) – haha, is that abnormal then? °.° oh god, i’m so bad >: have to train more.. but hey, i managed to do all the exercises (even the push ups. my arms are gonna hurt so bad)

      now some strecheees

      thank for the workoout kim!

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